Old Man Winter Rally - Intermediate


Frank Overton of FasCat Coaching

All plans by this Coach


7 Weeks

Typical Week

2 Other, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate masters weightloss time goal multi day power based tss based

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Includes Structured Workouts

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This 6 week plan is for athletes w/ 8 - 12 hours to train per week entered in the long (100k) or short (50k) course. This plan will prepare you for the rigors and fun that is the Old Man Winter Rally. We can't tell you what bike to ride (MTB, CX, Gravel?) but we do have a plan that we help you toe the start line with confidence and finish having had fun. Choose your age group, ability and how much time you have to train for a plan that's right for you. Speaking of right: this plan assumes you work M-F, 9-5 and can perform short structured workouts (1.5 hrs) Tues/Wed/Thur but can ride up to 4 hours on the weekends.

The power demands of the OMWR can be broken down into 4 parts:
1. Lefthand Canyon > Rowena
2. Linden Climb
3. Old Stage Climb
4. Endurance for 100k's before, in-between and after 1-3 above

You'll build endurance and functional threshold + VO2 power with Threshold, Sweet Spot, Tempo workouts plus even be instructed how to ride the course (if you are local). VO2 Interval Workouts are included to get you up and over the final Old Stage Climb.

Group Rides, Yoga, Recovery Routines & Foundation Work plus the all important Recovery Days and blocks. There's even a power-based field test to set your power or heart rate based training zones if you are into that sorta thing. Stay consistent follow this plan and you'll crush the Old Man Winter Rally!

You'll increase your Chronic Training Load 40-60% and should test before and after. The first 20 minute TEST sets your zones [and the all important sweet spot one} and the 2nd TEST measures your IMPROVEMENT + updates your training zones. Athletes can expect to increase their power 5 - 20%!

This plan includes the FasCat Wattage and Heart Rate Zones Sheet that has the all important Sweet Spot Training Zone!

This plan includes the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all Strength and Conditioning - all your need is a physical therapy style rubber band and MOTIVATION!

You'll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join Group Rides on the weekends. There's also recommendations for riding longer/shorter for flexibility.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:47

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Back to Plan Details

Sample Day 1

Sweet Spot 3 x 10 minutes

3 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:

Sample Day 2

Tempo 4 x 9 minutes

4 x 9 minutes ON (zone 3) 4.5 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:

Sample Day 3

Zone 2: 1.5 hours

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
For More Information, please Read:
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 5

Field Test: 20 minuter then sweet spot BONUS

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 6

75 TSS: Zones 2 - Sweet Spot

Ride till you achieve a TSS of 100 - this should take 100- 140 minutes depending on how hard you ride/how tired or not you are

Sample Day 8

Sweet Spot 4 x 10 minutes

4 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:

Sample Day 9

Tempo Bursts: 3 x 8 minutes

3 x 8 minutes on w/ a 'Burst' every 2 minutes during ; 4 minutes OFF
Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
For More Information Visit:

Old Man Winter Rally - Intermediate

$49.00 - Buy Now